Gainesville Best CrossFit Training Program
Great looking Wall Ball
This is a WOD we did this past Saturday. For those that weren’t at the group class, enjoy, it’s a fun one.
Here is the WOD:
Complete AMRAP in 20 minutes of
250m sprint on rower
5 Ground to Overhead (135, 95)
15 Wall Ball
2 Rope Ascents
Alan, Damian and Leah tackling the 5k Row Challenge
Great job by everyone that completed the 5k row Challenge of the Month. With all the hard work you have put in, it’s no surprise that your times have improved. I know that rowing 5k is not the most exciting workout but that’s CrossFit, the WOD’s are not always the most pleasant but they are effective at getting you in the best shape of your life… keep it up!
Here is the WOD:
Complete 5 rounds for time of
10 BB Thrusters (95, 65)
400m run
Accessory work:
Hanging knees to elbows 3 x 15
Sally kicking butt on KB Cleans
So far, most of our Challenges have included a weight lifting movement in the workout, it’s time to see how well rounded you truly are. This challenge will be more cardio in nature. Give it your all and keep on improving your times.
Here is the WOD:
Row 5ooo meters
Gator CrossFit at the ESPN Expo sporting their new tees
We hope everyone had a great weekend. A big shout out to all our members that participated in the workout at the Expo, you guys did great and displayed the type of spirit and commraderie we come to expect from you. Thanks again.
Despite the underwhelming amount of people that came through the doors at the Expo, we made the most of the opportunity. You will be seeing new members come into our community from the weekend’s event. Like usual, please welcome them with open arms and show them what Gator CrossFit is all about.
Random Run
10 Push Press (95/65)
20 SDHP (95/65)
30 Pull Ups
40 DU’s
800m Run
40 DU’s
30 Pull Ups
20 SDHP
10 Push Press
Everyone’s favorite, Fran… one of the most intense and dyspised workouts we do at Gator CrossFit. Funny thing though, it brings out the best in people. When you talk with someone who has done CrossFit before, one of the first things they will ask you, “What is your Fran time?”, it’s just one of those workouts that speaks for itself.
Give it your best shot and set a new PR this time around…
Here is the WOD: Fran
Complete 3 rounds for time of
21-15-9
BB Thrusters (95, 65)
Pullups
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There are times during the week when I train by myself, there are times when Mandi joins me… once in awhile I jump into a group class. What I notice the most is the increased intensity, focus and drive I have when I work out with others, specifically good size group. I feed off the energy from everyone else, I know this pushes me to go faster, lift more weight, dig a little deeper. I find that more and more people express the same thing when it comes to training with a group of like minded, motivated and driven fellow crossfitters. Perhaps that is one of the main attractions that directs people to come to Gator CrossFit. For one, they know the programming is top-notch but they also determine that they too want that energy, the increased intensity, the motivation provided by the trainers and fellow athletes… Train with others and start acheiving those health and fitness goals, push yourself and realize those goals you have been dreaming of. Gator CrossFit, your training partner.
Here is the WOD:
Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups (9 regular HSPU)
Rest 5 minutes
Deadlifts 3-3-3
Accessory work:
Your choice
Grouper with asparagus, tomatoes and eggplant…
Above is another great Paleo meal courtesy of Mandi, you can find some recipes just like this at www.mandisnutritionhaven.com.
It was brought to my attention this morning that part of the workout on Saturday was not on the post, everyone was supposed to finish with an 800m run. I apologize, doing the post with 3 young boys running around is not the easiest thing to do in a hotel room. As for everyone that is out of town on spring break this week, do your best to get in the gym and continue your training. Post your times to the comments section and stay connected with everyone at Gator CrossFit. Have a great week.
Here is the WOD:
Complete 3 rounds for time of
21-15-9
Deadlifts (225, 155)
Overhead Squats (135, 95)
Accessory work:
KB Russian twists 3 x 15
Mandi working with Trudi during her personal training session…
Personalized fitness programs are what we specialize at Gator CrossFit. Many people come to us with the desire to get in their best shape of their lives. Our individual coaching with the fundamentals for our Group clients enables each person to understand the movements of CrossFit as well as recieve personal and guided attention from a personal trainer. The most personalized and attention driven program is our one one one personal training sessions. This allows each client to have a custom made training program that suits their abilities and goals. Whether this is corrective exercise, sport specific, general health and fitness as well as massage and stretching needs, this is where the difference is with the individual coaching. If you are needing that extra drive and want that personal attention to get you to reach those goals, personal training at Gator CrossFit is where YOU need to be!
Here is the WOD:
1000m Row
30 Deadlifts bodyweight
15 Handstand Push-ups
30 wall ball shots
800m Run
Complete for time:
AMRAP in 20 minutes of:
400m run
10 SDHP (m 95, f 65)
Accessory work:
MB oblique partner tosses 3 x 10
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